AMRAP

AMRAP 20
20 Cal Echo Bike
20 Wall Ball (20/14)
2 Pegboard
-Rest til 30:00-
10 Sets
14 Cal Echo BIke
7 Burpee Box Jump Over (24/20)
*New set every 1:45

AMRAP

AMRAP 18 Minutes
30' HS Walk
18 Lateral Bar Burpees
10 OH Squats 115/75lbs
12 Lateral Bar Burpees
10 OH Squats 115/75lbs
6 Lateral Bar Burpees

EMOM

40mins of Simple Hard Graft...

Choose you weapon...
Row / Echo Bike / Ski / Assault Bike / Assault Runner / C2 Bike

Max Cals in 40mins*

*Every 4mins Starting on 0 Complete;
30 Unbroken Double Unders**
20 Dumbbell Deadlift 2 x 22.5/15kg
10 Dumbbell Shoulder To Overhead

** Every break stop and complete 5 burpees.

For Time

For Time
5 Rounds:
20 Dumbbell Snatch (70/50)
20 Burpee

For Time

Complete for time:
• 30 Burpees
• 40 Hang Power Clean & Jerks
• 50 Box Jump Overs
• 40 Hang Power Clean & Jerks
• 30 Burpees

For Time

For time:
- 20 bar-facing burpees
- 25 thrusters, 43/29 kg
- 20 overhead squats, 53/36 kg
- 5 deadlifts, 130/86 kg
- 50 pull-ups
- 25 dumbbell snatches, 22.5/15 kg
- 15 toes-to-bars
- 20 hang snatches, 43/29 kg

AMRAP

AMRAP 20 mins:
- 10 kettlebell swings, 24/16 kg
- 2 cleans, 102/70 kg
- 10 burpees

For Time

For time:
- 10 bar muscle-ups
- 5 clean & jerks, 102/70 kg
- Row, 500/400 m
- 36 alternating dumbbell snatches, 22.5/15 kg
- 25 burpee pull-ups
- 25 overhead squats, 43/29 kg

For Time

For time:
- 40 dumbbell power cleans, 22.5/15 kg
- 12 shoulder-to-overheads, 70/50 kg
- 10 muscle-ups
- 12 snatches, 53/36 kg
- 20 deadlifts, 102/70 kg
- 25 GHD sit-ups
- 40 back extensions
- 30 burpee pull-ups
- 20 power cleans, 61/43 kg

For Time

For time:
- 100 single unders
- 5 deadlifts, 142/93 kg
- 60 kettlebell swings, 24/16 kg
- 50 bar-facing burpees
- 15 shoulder-to-overheads, 61/43 kg
- 20 overhead squats, 61/43 kg
- 30 toes-to-bars
- 10 handstand push-ups
- 50 back extensions

For Time

For time:
- 20 bar-facing burpees
- 30 wall-balls, 13.5/9 kg
- 30 dumbbell squats, 22.5/15 kg
- 5 rope climbs
- 20 lunges
- 30 kettlebell swings, 24/16 kg
- 25 dumbbell snatches, 22.5/15 kg
- 20 kettlebell clean & jerks, 32/24 kg
- 60 air squats

For Time

For time:
- BikeErg, 40/30 calories
- 50 toes-to-bars
- 10 hang power snatches, 61/43 kg
- 20 ring push-ups
- SkiErg, 1000/800 m
- 5 hang cleans, 102/70 kg
- 40 bar-facing burpees
- 20 pistols
- 30 burpee pull-ups
- 20 cleans, 61/43 kg

AMRAP

AMRAP 20 min:
- 3 muscle-ups
- 10 burpee box jump overs, 60/50 cm
- 25 push-ups
- 24 kettlebell snatches, 24/16 kg

For Time

For time:
- 40 overhead dumbbell lunges, 22.5/15 kg
- 20 thrusters, 53/36 kg
- 12 power snatches, 43/29 kg
- 10 hang power cleans, 70/50 kg
- 30 back squats, 80/55 kg
- 10 jerks, 70/50 kg
- 60 goblet squats, 24/16 kg
- 25 burpees
- 30 triple unders

For Time

For time:
- 20 back squats, 102/70 kg
- Handstand walk, 5m
- 12 dumbbell snatches, 22.5/15 kg
- 20 burpees
- 15 handstand push-ups
- 200 double unders
- 15 hang snatches, 43/29 kg
- 30 alternating kettlebell snatches, 32/24 kg
- 20 pull-ups
- Assault bike, 20/15 calories
- 20 lunges

EMOM

EMOM 28 minutes:
- Min 1: 4 muscle-ups
- Min 2: 15 kettlebell swings, 24/16 kg
- Min 3: 15 burpees

For Time

For time:
- 5 hang power cleans, 102/70 kg
- 30 overhead dumbbell lunges, 22.5/15 kg
- 40 bar-facing burpees
- 30 dumbbell single-arm overhead squats, 22.5/15 kg
- 20 GHD sit-ups
- SkiErg, 30/20 calories
- 8 turkish get-ups

For Time

For time:
- 30 kettlebell snatches, 32/24 kg
- 20 strict ring dips
- 15 handstand push-ups
- 25 GHD sit-ups
- 5 bar muscle-ups
- 50 bar-facing burpees
- 150 double unders
- 30 jumping pull-ups
- 30 dumbbell power cleans, 22.5/15 kg
- 10 power cleans, 70/50 kg

EMOM

EMOM 28 minutes:
- Min 1:3 cleans, 102/70 kg
- Min 2: 15 burpees
- Min 3: 16 push-ups

AMRAP

AMRAP 12 min
2-4-6-8-etc reps of:
- Bar muscle-ups
- Burpee pull-ups

For Time

For time:
- 5 deadlifts, 130/86 kg
- 10 bar muscle-ups
- 30 burpee pull-ups
- 15 hang power cleans, 61/43 kg
- 20 clusters, 53/36 kg
- 8 jerks, 80/55 kg

For Time

For time:
10-9-8-7-6-5-4-3-2-1 reps:
- Muscle-ups
1-2-3-4-5-6-7-8-9-10 reps:
- Burpee box jump overs, 75/60 cm

EMOM

EMOM 18 minute:
- Min 1: 8 cleans, 61/43 kg
- Min 2: 12 burpee box jump overs, 60/51
- Min 3: 14 wall-balls, 9/6 kg

EMOM

EMOM 18 minutes:
- Min 1: 10 toes-to-bars
- Min 2: 10 overhead squats, 43/29 kg
- Min 3: 15 burpees

EMOM

EMOM 15 minutes:
- Min 1: 2 snatches, 70/50 kg
- Min 2: 15 burpees
- Min 3: 16 push-ups

EMOM

EMOM 15 minutes:
- Min 1: 8 snatches, 43/29 kg
- Min 2: 12 box jumps, 75/60 cm
- Min 3: 15 burpees

For Time

For time:
- 20 power cleans, 61/43 kg
- 30 knees-to-elbows
- 200 single unders
- 12 thrusters, 70/50 kg
- 60 kettlebell swings, 24/16 kg
- SkiErg, 20/15 calories
- 12 shoulder-to-overheads, 70/50 kg
- 40 box jumps, 60/50 cm
- 20 toes-to-bars
- 20 burpee pull-ups
- 100 goblet squats, 24/16 kg
- 30 dumbbell hang clean and jerks, 22.5/15 kg
- 20 kettlebell clean & jerks, 32/24 kg
- 15 deadlifts, 102/70 kg

For Time

For Time
100 burpee

Rest 3min

100 cal bike erg

For Time

5 Rounds for time:
3 Rope Climbs
6 Snatch
12 Burpees

AMRAP

AMRAP 5 min:
400 meter Run
-with remaining time complete max rep burpee

-Rest 2 min

AMRAP 5 min:
35/30 Cal bike
-with remaining time complete max rep burpee box jump

-Rest 2 min

AMRAP 5 min:
500 meter Row
-with remaining time complete max rep burpee pull up
Goal: Have 2 min to work on all burpee variations

For Time

For time:
3 Rounds
22/17 Calorie Row
50ft hsw over ramp obstacle
12 Burpees Box Get Overs 48/40
50ft Hsw over stairs Obstacle
Rest 1:1 and Repeat

For Time

For Time:
3 Barbell Thrusters @ 115/75
6 Bar Muscle-ups
6 Barbell Thrusters @ 115/75lb
9 Handstand Push-ups '
9 Barbell Thrusters @ 115/75lb
12 Burpee Over Bar
12 Barbell Thrusters @ 115/75lb
150' Hand Stand Walk

AMRAP

AMRAP 20:00
50 Wall Ball @ 20/14lb
40 Toes to Bar
30 calorie Echo Bike
20 Hang Cleans @ 185/135
10 Burpee Box Jump Overs @ 24/20"

For Time

For Time
20 Rounds
4 Burpee Get Overs 48/40"
12 Air Squats

For Time

For Time
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups

AMRAP

3 Rounds
7 Minute AMRAP
14 Calorie Assault bike
10 Burpee box jump-overs (24”/20”)
*3 Min Rest between rounds.

For Time

For Time
400m Run
15 Burpee to Touch (6" above reach)
7 Sandbag Cleans 150/100

For Time

For time:
- 20 power cleans, 61/43 kg
- 30 knees-to-elbows
- 200 single unders
- 12 thrusters, 70/50 kg
- 60 kettlebell swings, 24/16 kg
- SkiErg, 20/15 calories
- 12 shoulder-to-overheads, 70/50 kg
- 40 box jumps, 60/50 cm
- 20 toes-to-bars
- 20 burpee pull-ups
- 100 goblet squats, 24/16 kg
- 30 dumbbell hang clean and jerks, 22.5/15 kg
- 20 kettlebell clean & jerks, 32/24 kg
- 15 deadlifts, 102/70 kg

EMOM

EMOM 20 mins:
- 6 burpee box jump overs, 60/50 cm
- 6 D-Ball cleans, 45/32 kg

EMOM

EMOM 18 minutes:
- Min 1: 8 cleans, 61/43 kg
- Min 2: 8 snatches, 43/29 kg
- Min 3: 15 burpees

AMRAP

AMRAP 20 mins:
- 3 bar muscle-ups
- 6 bar facing burpees
- 9 squat cleans, 80/55 kg

For Time

For Time
2-4-6-8-10-8-6-4-2 reps:
- Front squats, 61/43 kg
- Burpee

AMRAP

AMRAP 20 min
4-8-12-16-etc reps of:
- Bar muscle-ups
- Burpees

AMRAP

5 rounds
AMRAP 3 min
- 3 burpee
- 6 sit-up
- 9 wall ball 9/6kg

For Time

5 Rounds For Time:
Run 400 meters
15 OHS (95/65)
15 Bar Facing Burpee

EMOM

EMOM 12 Minutes
- 15/12 Calorie Row
- 6 Deadlift 255/175lbs
- Max Lateral Burpees Over Rower

For Time

For Time
2 Rounds
12-9-6
Calorie Row
Bar Facing Burpee
Calorie Ski
Bar Facing Burpee
Rest 4:00

AMRAP

AMRAP 15
5 Power Snatch, 75/55lbs
3 Bar Facing Burpee

For Time

For Time
- 100 Kettlebell Swing, 53/35lbs
*5 Burpees EMOM (Including 0:00)
800m Run Cash-Out